Health &Wellness The Newsletter About Your Health And Caring For Your Body
Increase Your Energy By Getting Up and Moving Today!
Easy Pain-Relief And Energy-Boosting Steps Seasonal Recipe • Boost Energy In Minutes
Health & Wellness The Newsletter About Your Health And Caring For Your Body
Increase Your Energy By Getting Up and Moving Today!
Do you feel sluggish or fatigued, as if it’s difficult to motivate yourself to get moving? Do your sore muscles or achy joints just add to that lack of motivation? If so, your body may be experiencing some physical problems. Living a sedentary life is one of the main reasons why people report having low energy or feeling chronic day-to-day aches. Long car commutes, desk jobs, watching T.V. once you get home from work… many people live their lives this way, with very little physical activity. While it may not seem like it is making an impact at the time, this type of sedentary lifestyle can damage your body over time. Contact Kewanee Physical Therapy & Rehab Specialists today to figure out how a consistent exercise plan can increase your energy and help you live a healthier life! Why is physical activity so important? When you don’t participate in frequent physical activity, your muscles begin to weaken and over time they can even begin to atrophy. Inactive lifestyles also cause joints to become stiff and can alter the physiological chemical processes within your body. In fact, your circulation and
lymphatic systems can slow down, which can pose harmful risks. These systems work in producing and excreting toxic wastes (such as cholesterol) and these wastes can build up when the systems aren’t functioning as efficiently as they should. Lack of movement and poor posture are the causes of several types of pain, including lower back pain, neck pain, hip pain, knee pain, shoulder pain, and headaches. A slumped posture can even change the shape of your spine over time, in addition to closing your shoulder joints and tightening up the tissues around your hips. These consequences can cause severe pain and may result in a host of other problems if lifestyle There is one fundamental rule of the human body: it was made to move! There are several reasons why people may not want to participate in physical activity. Perhaps your body simply doesn’t move the way it used to, or perhaps painful areas of your body make it difficult to move in the ways you’d like. Whatever the case may be, the truth is that restriction in movement has the potential to lead to harmful health problems. changes are not made. How can I get moving?
Schedule Your Appointment Today! Kewanee: 309.852-2200 Galva: 309.932.8100 Stark County: 309.695.4010.
E A SY PA I N - REL I EF AND ENERGY- BOOS T I NG S TEPS
Some easy pain-relief and energy-boosting steps you can take on your own include: • Decide to get up and get moving • Get up from your chair every 20 minutes and walk around, even if it is just for a few seconds. • Walk or exercise at least 30 minutes every day. • Drink plenty of water. • Stretch your legs, hips, spine, and neck for 10 minutes every day. • Don’t push yourself too far if you feel pain. • Make sure you are sitting properly at your desk or computer.
• Take frequent breaks for breathing exercises. Inhale and exhale deeply. • Stretch your arms overhead frequently throughout the day. • Do strengthening exercises 2-3 times per week. In order to be healthy, there needs to be a large emphasis on movement. When your body is flexible, strong, well-balanced, and fueled by a nutritious diet, it is able to perform at its optimal levels. At Kewanee Physical Therapy & Rehab Specialists, we are dedicated to helping you live the best life you can, and our movement experts would be more than happy to help you relieve your pain, re-align your body, and get moving once again. If you are looking for assistance in living a more physically active life, contact us today.
S E A S ON A L R E C I P E
Ingredients • 4 cups (1-inch) slices asparagus • 3 cups fat-free, less-sodium chicken broth • 1 1/2 cups water • 1 tbsp butter • 2 cups chopped onion (about 1 large) • 2 cups uncooked Arborio rice Spring Asparagus Risotto
• 1/2 cup dry white wine • 1 cup (4 ounces) grated fresh Parmigiano- Reggiano cheese • 1/4 cup heavy whipping cream • 1 tsp salt • 1/2 tsp freshly ground black pepper
Directions : Place 1 cup asparagus and 1 cup broth in a blender; puree until smooth. Combine puree, remaining 2 cups broth, and 1 1/2 cups water in a medium saucepan; bring to a simmer (do not boil). Keep warm over low heat. Melt butter in a large heavy saucepan over medium heat. Add onion to pan; cook 8 minutes or until tender, stirring occasionally. Stir in rice; cook 1 minute, stirring constantly. Stir in wine; cook 2 minutes or until liquid is nearly absorbed, stirring constantly. Add 1/2 cup broth mixture; cook 2minutes or until the liquid is nearly absorbed, stirring constantly. Add remaining puree mixture, 1/2 cup at a time, stirring constantly until each portion of broth is absorbed before adding the next (about 30 minutes total). Stir in remaining 3 cups asparagus; cook 2 minutes. Stir in 3/4 cup cheese, cream, salt, and pepper. Transfer risotto to a bowl. Serve with remaining 1/4 cup cheese.
KEWANEE (309) 852-2200
GALVA (309) 932-8100
STARK COUNTY (309) 695-4010
ATTENTION PA I N SUF F ERERS !
ARE YOU READY TO LIVE PAIN-FREE?
At Kewanee Physical Therapy & Rehab Specialists, you will receive hands-on therapy treatments by our friendly, caring health experts during focused and individualized sessions. It’s time to call Kewanee Physical Therapy & Rehab Specialists if: • You are tired of living in pain • You want to feel better and move better • You have been in an auto accident • You have been injured on the job • You want to prevent injury
Did you know we offer free ebooks?
1. Call and talk to your therapist 2. Discover why your pain has come back 3. Get your custom recovery program
As a current or past patient, you have access to this valuable information, at your fingertips. Start feeling better today in the privacy of your home. Visit our website kptrs.com , to download your copy today!
Fun & Games Sudoku • Level Medium
Boost Energy In Minutes Try this exercise to get moving!
2 7 9 6
8 2 1
2 8 6
3 8 1 4 5
SIDE LUNGE Stand with good posture. Lunge to the side. Keep back straight and your hip, knee and ankle aligned. Return to the start position.
Always consult your physical therapist or physician before starting exercises you are unsure of doing.
9 3 1 6
n° 221183 - Level Medium
Fill in empty squares using digits from 1 to 9. Each digit must be found once and only once per line, per column and per region.
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